Health Benefits of Red Apples

An apple a day keeps the doctor away

Munch on red apples regularly for a wide variety of health benefits-from strengthening your immune system to averting asthma and cancer.

Apples are said to have originated from Kazakhstan, a country in Eastern Europe. Today, there are over 7000 different varieties of apples, with China being the major producer of apples in the world. Apples have been known since ancient times from the biblical account of Adam and Eve who ate the 'forbidden apple' In ancient Rome, apples were regarded as luxury fruits and in norse mythology, a magic apple was believed to keep people young for eternity.

Here's why you should be eating more red apples!
Here's why you should be eating more red apples! | Source

Nutrients found in red apples

Apples are a storehouse of powerful antioxidants, phytochemicals, flavonols, polyphenols, vitamins and minerals. These nutrients contain heart healthy, cancer fighting, disease thwarting and immune boosting compounds that make red apples a very excellent fruit. Here is a table showing the main nutrients found in apples, amount in 100 grams and their health benefits:

Health Benefit
Amount in 100g
Vitamin B1 (thiamine)
Essential for the breakdown of fat. Maintains healthy mucous membranes.
Vitamin B2 (riboflavin)
Immune booster. For energy production in the body.
Vitamin B5 (pantothenic acid)
Essential for the manufacture of red blood cells and sex hormones. Plays a key role in the breakdown of fats into energy.
Vitamin B6 (Pyridoxine)
Necessary for new skin cell formation.
Vitamin B9 (folate)
Help the nervous system function properly. Essential for healthy brain function. Aids in the production of the body's gentic material.
3 mg
Vitamin C
strengthens the immune system, prevents free radical damage in healthy cells.
Vitamin E
Bolster's skin UV defense.
Vitamin K
Essential for the formation of platelets for the clotting of blood.
2.2 mg
Essential for healthy bone and joint function. Affects the transmission of signals across cell membranes.
0.32 mg
Essential for the formation of red blood cells.
Necessary for healthy teeth and bone formation, transmission of nerve impulses, detoxification and energy production. Lowers the risk of cardiovascular disease.
5 mg
Essential for maintaining fluid balance and normal blood pressure.
essential for strong bones and teeth
6 mg
important for hormone balance and protein formation.
Dietary fiber -
Reduces the bad LDL cholesterol. Promotes regualr bowel movement.
Table showing nutrients in red apple, amount and health benefits of each.

Red Apple Fun Facts

  • Apples come in a variety of colours from lime green to golden yellow to burgundy and chocolate brown.
  • Apples come in a variety of colours from lime green to golden yellow to burgundy and chocolate brown.
  • It takes about 36 apples to create one gallon of apple cider.
  • Apples aren’t true fruits! Botanically speaking, true fruits grow from the ovaries of the flower, yet apples develop from the receptacle of the flower.
  • The Turks eat the most number of apples per person in the world.

Red Apple Health Benefits

Now that we've looked at a brief history of red apples and their rich nutrient content, let's move on to their amazing health benefits.

1. Apples for cancer Eating apples regularly has been proven to fight and prevent cancerous tumours from developing in the body. Many studies have shown apples to be an exceptional fruit that fights different types of cancer including lung, breast and colon cancer. Red apples are rich in pectin, a potent dietary fiber that safeguards the colon from cancer. Pectin shield the mucous membranes lining the colon from cancer causing substances by clinging to them, hence protecting them from exposure to these harmful cancer causing toxins and chemicals. A study published in the Journal of Agricultural and food chemistry explains how fresh apple extracts inhibited the growing of mammary tumours in rats and the more extracts they were given, the greater the inhibition. The study also found that phytochemicals in apples inhibited a significant inflammation pathway in human breast cancer cells.

2. Apples for Diabetes The soluble fiber, pectin found in apples help regulate blood sugar levels by reducing sudden spikes and dips in blood sugar as well as transporting the sugar into the blood stream at a slower rate. Pectin also contains anti inflammatory properties that reverse oxygen free cells that were damaged by free radicals into anti inflammatory cells that may enable type 2 diabetes patients to build immunity against infections. A study with US, UK and Singaporean researchers discovered that participants who consumed apples thrice a week as well as other fruits such as pears, blueberries and grapes had a seven per cent lower chance of developing type two diabetes than those who didn't.

3. Apples for healthy heart An important phytochemical, quercetin found in red apples helps prevent blood clots as well as reduce the risk of atherosclerosis (build up of plaque in arteries that results in heart attacks) Quercetin also has an anti-inflammatory effect that can help heal inflammations that may develop in the heart arteries and walls.

4. Apples Avert Asthma Numerous studies have shown the link between increased consumption of apples and decreased risk of asthma attacks. Red apples contain powerful antioxidants and phytochemicals as seen in the nutrient table above. These nutrients offer potent anti-inflammatory properties that help relieve inflamed airways thereby guarding against asthma, related breathing problems and general lung function.

5. Apples are Brain Food Rich in boron, a potent mineral that is known to improve the electrical activity of the brain. Apples improve the transmission of signals between neurons in the brain and stimulates brain cells which is essential in maintaining a healthy and active nervous system. Nuts are also great brainpower foods. Toss in a couple of nuts to your apple fruit salad and maximize the amazing brain boosting health benefits that these foods provide.


Apple peels

Should I eat the apple peel? Yes, apple peels can be eaten. Apple peels contain more antioxidants and nutrients than the flesh inside. However, make sure to purchase organic red apples because these juicy fruits are often sprayed with chemicals to keep away pests. Even still, after purchasing apples, make sure to wash them thoroughly with clean water before consuming.

6. Apples boost immunity Loaded with antioxidants such as Vitamin C and b-vitamins, apples are an excellent fruit that strengthens the immune system and prevents allergies and common infectious conditions. The fiber in apples has antiinflammatory properties that alters pro-inflammatory free radicals into anti inflammatory healthy cells that help fight inflammatory conditions that affect the body and hence boost immunity. Munch on apples regularly and in the future you don't need to go for any more flu shots.

7. Apples for cholesterol Red apples are rich in flavonoids, which are powerful anti oxidants that have anticholesterol properties which help eliminate plaque that blocks heart arteries leading to various cardiovascular problems including hypertension. Pectin found in red apples prevents the absorption of the 'bad' LDL cholesterol that clogs arteries and results in cardiovascular disease.

8. Apples for Weight Loss Apples are great snacks for people who want to lose weight. Apples contain no saturated fat making it the perfect snacking food for those who are tired of their flabs. What's more is that apples have very few calories with one medium apple containing only about 70 to 80 calories. In fact, when the body is breaking down apple fiber during digestion, it uses up more calories to break down the fiber than the calories that were originally in the apple. Being rich in dietary fiber, apples can keep you full for a long time, eliminating any unwanted hunger pangs that can make you binge. Munch on an apple or two just before a workout to reap the amazing weight loss benefits!

9.Apples for preventing Alzheimer's Disease Quercetin, a potent antioxidant found in apples is proven to protect brain cells from free radical damage such as oxidative stress which is associated with degenerative diseases including Alzheimer's disease. A certain study shows how brain cells that were treated with quercetin significantly had less damage to DNA and cellular protein compared to cells treated with vitamin c and those with no antioxidant exposure.

10.Apples for Good Skin Apples are a rich source of skin friendly vitamins like vitamin C, E and A. Vitamin C is necessary for collagen production in the body. Collagen is an important structural component that helps maintain healthy skin function by protecting its waterproof barrier among others. Vitamin A is also important for healthy skin and is said to have properties that guard against skin cancer. Eat more apples regularly for a healthy youthful glow.

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Comments 1 comment

Stephen 8 months ago

Kazakhstan is in Central Asia

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